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  6. Wild rice raw vs. Fruit preserves

Wild rice raw vs. Fruit preserves — In-Depth Nutrition Comparison

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A recap on differences between wild rice raw and fruit preserves

  • Wild rice raw is higher than fruit preserves in phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, vitamin B5, folate, and fiber.
  • Wild rice raw covers your daily phosphorus needs 59% more than fruit preserves.
  • Wild rice raw contains 187 times more vitamin B3 than fruit preserves. While wild rice raw contains 6.733mg of vitamin B3, fruit preserves contain only 0.036mg.

Food varieties used in this article are Wild rice, raw and Jams and preserves.

Infographic

Wild rice raw vs Fruit preserves infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +4325%
Contains more PotassiumPotassium +454.5%
Contains more IronIron +300%
Contains more CopperCopper +424%
Contains more ZincZinc +9833.3%
Contains more PhosphorusPhosphorus +2178.9%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +3222.5%
Contains more SeleniumSelenium +40%
~equal in Calcium ~20mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B1Vitamin B1 +618.8%
Contains more Vitamin B2Vitamin B2 +244.7%
Contains more Vitamin B3Vitamin B3 +18602.8%
Contains more Vitamin B5Vitamin B5 +5270%
Contains more Vitamin B6Vitamin B6 +1855%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +763.6%
Contains more CholineCholine +243.1%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Fruit preserves DV% diff.
Phosphorus 433mg 19mg 59%
Manganese 1.329mg 0.04mg 56%
Zinc 5.96mg 0.06mg 54%
Copper 0.524mg 0.1mg 47%
Vitamin B3 6.733mg 0.036mg 42%
Magnesium 177mg 4mg 41%
Vitamin B6 0.391mg 0.02mg 29%
Protein 14.73g 0.37g 29%
Folate 95µg 11µg 21%
Vitamin B5 1.074mg 0.02mg 21%
Fiber 6.2g 1.1g 20%
Iron 1.96mg 0.49mg 18%
Vitamin B2 0.262mg 0.076mg 14%
Potassium 427mg 77mg 10%
Vitamin C 0mg 8.8mg 10%
Vitamin B1 0.115mg 0.016mg 8%
Choline 35mg 10.2mg 5%
Polyunsaturated fat 0.676g 0g 5%
Vitamin E 0.82mg 0.12mg 5%
Calories 357kcal 278kcal 4%
Fats 1.08g 0.07g 2%
Vitamin K 1.9µg 0µg 2%
Carbs 74.9g 68.86g 2%
Saturated fat 0.156g 0.01g 1%
Selenium 2.8µg 2µg 1%
Sodium 7mg 32mg 1%
Net carbs 68.7g 67.76g N/A
Calcium 21mg 20mg 0%
Sugar 2.5g 48.5g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.159g 0.038g 0%
Tryptophan 0.179mg 0.008mg 0%
Threonine 0.469mg 0.023mg 0%
Isoleucine 0.618mg 0.017mg 0%
Leucine 1.018mg 0.037mg 0%
Lysine 0.629mg 0.03mg 0%
Methionine 0.438mg 0.001mg 0%
Phenylalanine 0.721mg 0.021mg 0%
Valine 0.858mg 0.021mg 0%
Histidine 0.384mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +3881.1%
Contains more FatsFats +1442.9%
Contains more OtherOther +565.2%
Contains more WaterWater +292.7%
~equal in Carbs ~68.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +318.4%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -93.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.